WOD: Wednesday 251105
• Coaching Brief & Class Overview
Today’s class pairs a heavy bench progression with a mixed-modal grinder that blends strict gymnastics, loaded carries, and shuttle work. The focus early is tight setup and controlled tempo through the bench, emphasizing full range and elbow tracking. Transitioning into “The Prestige,” athletes shift to a steady aerobic grind where grip and midline tension play a major role. This AMRAP rewards pacing awareness and composure under fatigue — small pauses between movements, smooth transitions, and controlled breathing will separate the top performers.
strength: Bench Press
Every 2:30 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 4 Reps @ 80%
Focus: Tempo-controlled descent and tight scapular setup.
metcon: “The Prestige”
14:00 AMRAP
7 Shuttle Runs
7/5 Strict Pull-Ups
100ft (30m) Farmers Carry
7 Burpees to Plate
Shuttle Run: 25/25ft (7.5/7.5m)
Farmers Carry: 53/35lb, 24/16kg
Score = Rounds + Reps
accessories:
For Quality:
3 Sets:
10 Dual Kettlebell Hollow Body Floor Press
:45/:45 Side Plank